Marathon You Can Do It

If you asking for the amount of water you should drink before, during and after running half marathon race then this guide will help calculate the right amount.

The question how much water you should drink during a half marathon race depends on 5 factors

1. Your weight
2. How much you sweat
3. The weather of the day
4. The distance
5. Level of experience

Weight and How much water to drink

The leaner you are the less water you require.  If you have watched Kenyan runners run a marathon you might noticed they don’t drink a lot of water, it could be something to do with their lean bodies.

How much you sweat
Runners who happen to have a high rate of sweating will require to drink a lot of water to replace the lost water.

The weather of the day.
When the weather is hot, the rate of sweating is high and you get dehydrated faster. At the 2007 Chicago marathon the race had to be suspended after one runner died and many marathon runners taken to hospital suffering from heat exhaustion. The temperatures were abnormally high and runners complained that there wasn’t enough water stations.

Level of Experience
While elite runner like Kenenisa Bekele can do a mad rush at 10,000 metres without additional water on the way, the same cannot be said of fun runners doing a weekend 10K family fun day.

To know exactly how much water to drink, I recommend you take a sweat test.

The more you train, the fitter you become and you body is able to use water efficiently.

Keep in mind drinking too much water while running can be lethal, at worst too much water can kill, see my post dangers of drinking too much water.

written by Constantine Njeru \\ tags: 2007 Chicago Marathon, Bekele, chicago marathon, Dangers Of Drinking Too Much Water, Drinking Too Much Water, Elite Runner, Fitter, Fun Day, Fun Runners, half marathon, Heat Exhaustion, Kenyan Runners, Lean Bodies, Lot Of Water, Mad Rush, Marathon Race, marathon runners, Running Marathon, Sweat Test, Water Stations

Runners should ensure they consume / drink enough water during a half marathon. Adequate hydration is important for completing a half marathon successfully.

Pre Race Hydration Tips

Pre-race, don’t drink or do anything that could promote dehydration: these include drinking excess caffeine, alcohol or soaking yourself in a hot tub.

On the morning of the race make sure you drink atleast half a litre of water before the start of the race.

During the race itself dont indulge in unnecessary water drinking, too much water is dangerous! Take a drink only when you feel thirsty.

written by Constantine Njeru \\ tags: Adequate Hydration, Caffeine, Dehydration, Drink Water, Drinking Alcohol, Drinking Too Much Water, Drinking Water, half marathon, Hot Tub, Litre, marathon runners

About 12,000 marathon runners took part in 2010 Salt Lake City marathon that is according to the local press.

Photos from the marathon are proving hard to come across but I found some here

Flickr Salt Lake City Marathon page

Buy Your Photo

If you are interested in buying your photo as you crossed the finish line check marathonfotos

written by Constantine Njeru \\ tags: City Photos, City Pictures, Finish Line, Lake Photos, Local Press, Marathon Photos, Marathon Pictures, marathon runners, Photo, Photos Hard, Photos Pictures, Press Photos, Salt Lake City, Salt Lake City Marathon

Participating in long-distance endurance events, such as 26 miles marathon, causes a degree of muscle damage and inflammation for the runners. It takes several days to recover, the more experienced a runner the faster the speed of recovery.

Cherries help speedy recovery of marathon runners.

I have just read a scientific report that claims that athletes who drink the juice of Montmorency cherries recover faster after Marathon running.

Medicinal benefits of cherries

According to the scientist: -

The phytochemicals, in particular, anthocyanins found in Montmorency cherries have anti-inflammatory and antioxidating properties, which the research has shown to be effective in helping exercisers to recover from strenuous physical activity.

So, next time you finish that long run, instead of drinking plain water mix it up with Cherry juice.

written by Constantine Njeru \\ tags: Anthocyanins, Benefits Of Cherries, Cherry Juice, Endurance Events, Exercisers, Inflammation, Long Distance, marathon runners, Marathon Running, Montmorency Cherries, Muscle Damage, Phytochemicals, Plain Water, Scientist, Speedy Recovery, Strenuous Physical Activity

I was reading a running shorts review on runners world that featured eight running shorts. One interesting aspect of the shorts is the names, without the word shorts next to them you wouldn’t know what they are. Some of the names would be mistaken for: fish oil, ammunition, sports team, sports drinks.

1. Mens Nike Pinnacle Shorts

2. Mens Hind Omega Shorts

3. Womens Adidas Adistar shorts

4. Womens Moving Comfort Endurance shorts

5. Mens Brook sharper

6. Mens Under Armour Pacer shorts – This was the best name

7. Women Zoots sports Ultra run shorts

8. Womens New Balance Mira Shorts

Read the full reviews at runners world

written by Constantine Njeru \\ tags: Adidas Adistar, Ammunition, Armour, Endurance, Fish Oil, marathon runners, Marathon Running, Moving Comfort, Names, New Balance, Nike, Nike Shorts, Omega 3, Pacer, Pinnacle, Runners World, Running Shorts, Sports Drinks, Sports Team, Team Sports

It’s definitely a special experience. It’s about seeing and testing your limits. Winner 2010 Surf city USA marathon.

20,000 runners took part in 2010 Surf City marathon along the seaside streets of Huntington Beach. The Orange County Register posted some awesome photos from the race.

Checkout more surf city marathon photos at register gallery

written by Constantine Njeru \\ tags: Checkout, City Marathon, City Photos, City Pictures, Huntington Beach, Marathon County, Marathon Photos, Marathon Pictures, Marathon Race, marathon runners, Orange County Register, Photos Gallery, Photos Pictures, Race Photos, Surf City Usa, Surf Gallery, Surf Photos, Surf Pictures

Apple Iphone has 140,000 applications, and still counting. Wading for your perfect application can be a headache if you don’t know what you are looking for, this list makes it easier to find applications dedicated for runners. Just type the name of the application on apple search box and you shall find it.

Trailguru Application for runners

Trailguru, this Iphone application records your distance, speed, and time as well as details such as how many stops you made, how long they were, your elevation, and statistics on your runs.

RunCalc Iphone Application for runners

RunCalc. Novices as well as experienced runners will enjoy using this app that calculates the pace and speed of your runs when you enter the time and distance.

Can Do 26.2 Iphone Application for runners

Can Do 26.2.will help you find any marathon in the US, can register you for the race, provides links to the races’ websites, and can tell you if the race is a Boston Qualifier.

Fitnio Iphone Applicationfor runners

Fitnio Application tracks your runs, it calculates and stores time, distance, and calories burned for each run and even keeps an emergency button with a friend’s number programmed in case you need help during a run.

Distance Meter Pro Application for Runners

Distance Meter Pro. Get distance, speed, a route map, and more with this GPS distance tracker that can be used in conjunction with TrainingPeaks.com.

Aerobicview Iphone Application

AerobicView application has over 40 attributes including distance, speed, calories, heart rate, and notes.

Imapmyrun application

iMapMyRun application allows you to see maps or your runs and synchronizes with your workouts on MapMyRun.com. If you Twitter your runs, you can do so straight from this app.

Runchart application

Run Chart. Customize routes and times as you track your runs and information about them. This app works great with your music, so you can listen to your playlists while you run.

Iphone Runners Applications that cost money

Pedometer Iphone Application

Pedometer. For only $2.99, this application probably works better than most old school pedometers that cost more money.

RunKeeper. Record your speed, pace, elevation, and more for each run as well as maps of your runs. This app is free with ads or $9.99 without ads.

written by Constantine Njeru \\ tags: Apple Iphone, Apple Search, Application Records, Attributes, Boston Qualifier, Calories Burned, Conjunction, Elevation, Emergency Button, Headache, heart rate, Iphone, Maps, marathon runners, Pace, Playlists, Route Map, Search Box, Time And Distance, Workouts

Carlsband marathon happened yesterday and a field of 8000 marathon runners did the half and the full Carlsbadn marathon.

I checked the cyber space for some great pictures form Carlsband marathon and I found them at North county times site. See the images here

written by Constantine Njeru \\ tags: Cyber Space, Images Pictures, Marathon Photos, Marathon Pictures, marathon runners, North County Times, Photos Images, Photos Pictures

23,000 marathon runners hit the streets of Hawaii for the 2009 Honolulu marathon. I don’t know why this race is so popular with Japanese runners, 15,000 of them ran the race.

A lady, Honolulu photographer, who lives along the Honolulu marathon route took some awesome photos, from the images you would have been forgiven if you thought the images were of Tokyo marathon. The Japanese were all over.

The Honolulu marathon picture below (see the Sign inside) must have been spotted at the 20 mile mark. A point when most runners are dazed & hungry and might not tell the difference between Vaseline & Butter!

For more honolulu marathon photos visit honolulu marathon photographer

written by Constantine Njeru \\ tags: Amp, Hawaii Honolulu, Honolulu Marathon, Honolulu Pictures, Marathon Photos, Marathon Pictures, Marathon Race, Marathon Route, marathon runners, Photographer, Photos Images, Photos Pictures, Pictures Images, Race Images, Race Photos, Tokyo

Runners planning to run a race should pay attention to their nutrition during the last week before planning to run a 5k , 10K , half marathon or a full marathon.

Nutrition last week before the big race

Increase your daily intake of carbohydrate, particularly whole grains, fruits and vegetables, during training. An increase in daily protein intake is also recommended, with the balance coming from dietary fat.

Carbohydrate is the major fuel used during training, and both carbohydrate and protein may help facilitate muscle recovery.

Practice fluid and carbohydrate intake, both as water and sports drinks, during training so that you are comfortable with the procedure during the marathon. Know the sport drink that will be used in your marathon, and train with it. You may also wish to experiment with carbohydrate gels (some contain caffeine; see comment below on Running a faster marathon); if the marathon provides gels at points on the course, try to experiment with the specific brand.

P.S. Remember to take plenty of sleep during the week so that, even if you don’t sleep on the eve of the race, it won’t matter.

written by Constantine Njeru \\ tags: Carbohydrate Intake, Daily Protein Intake, Eve, Fruits And Vegetables, half marathon, marathon runners, Muscle Recovery, Nutrition, Running Marathon, sleep, Sport Drink, Sports Drinks, Train, Whole Grains Fruits And Vegetables